Add a kick to healthy pumpkin soup by adding fresh turmeric and ginger.

With so many fantastic squash varieties growing this time of year, gourd lovers’ minds always gravitate toward soup! It’s a really simple (and delicious) way to highlight the earthy flavors of these fall favorites. With Halloween and Thanksgiving around the corner, we decided to feature a creamy, healthy pumpkin soup. This recipe is bursting with flavor and health benefits, thanks to the addition of fresh turmeric. Turmeric is a root that grows abundantly in Florida, and it boasts some pretty impressive anti-inflammatory and immune-boosting benefits. Though it may not feel like it outside in many parts of Florida, we’re sure this festive recipe for Healthy Pumpkin Soup will get you in the fall spirit!

Healthy Pumpkin Soup

Makes about 4 servings 


  • 1 sugar pie pumpkin (roasted)
  • 1 cup celery (diced)
  • 1 cup carrot (diced)
  • 1 onion (diced)
  • 1 leek (diced)
  • 1/2 tablespoon fresh ginger (chopped)
  • 1/2 tablespoon fresh turmeric (chopped)
  • 2 – 4 cups stock (vegetable or chicken)
  • Olive or coconut oil
  • Salt and pepper to taste


In a large pot, drizzle about 1 tablespoon of the oil and bring to medium-high heat. Add the diced onions and sauté until translucent (about 4 minutes). Begin adding the celery, carrots, and leek and continue to sauté. If veggies begin to brown, add a bit more oil. Let cook for 5-7 more minutes, stirring regularly. Add the fresh ginger or turmeric and cook for 2 more minutes. Begin to add in the roasted pumpkin flesh. After about 1 minute, stir in 2 cups of stock (just enough to cover the veggies). Bring mixture to a boil, then cover and simmer on low for 20-30 minutes.

Remove from heat and allow soup to cool. Then begin to puree the soup – you can use a handheld puree mixer or a blender. Depending on the size of your blender, you may need to work in batches. Blend until the mixture is smooth and creamy. At this point, you’ll probably want to add in a bit more stock to thin the mixture out. I ended up adding about 1 cup, but feel free to add more or less to reach your desired consistency.

Season with salt and fresh pepper to taste, and serve warm.

Kate McCabe is a nutritionist, yoga teacher and a wellness-and-food writer based in West Palm Beach. She is a contributor to Florida Food & Farm as well as other publications across the country. Connect with her on

healthy pumpkin soup gives earthy taste to fall